Soy Sauce in the Carnivore Diet - Benefits, Downsides and Usage Tips

Understanding the Carnivore Diet

The carnivore diet, as its name suggests, involves eating only animal foods like meat, fish, eggs and dairy. All fruits, vegetables, grains, legumes, nuts and seeds are excluded. Some carnivore devotees take the extreme approach of having just beef and water. The addition of sauces and seasonings is debated, but small amounts of salt and soy sauce are often permitted.

History of the All-Meat Carnivore Diet

While low-carb diets like keto and paleo have surged in popularity recently, the concept of an all-animal food diet is not new. In the 1930s, Arctic explorer Vilhjalmur Stefansson lived among the Inuit people and adopted their traditional carnivorous lifestyle of mostly eating meat and fish. He reported positive health effects like reduced inflammation and weight loss from the very high protein and high fat intake.

Benefits Claim ed by Carnivore Diet Followers

In modern times, proponents of the carnivore way of eating also cite numerous benefits from eliminating all plant foods long-term, including:

• Weight and body fat reduction
• Lowered inflammation causing autoimmune disease symptoms
• Better mental clarity and moods
• Increased stamina and exercise performance
• Improved digestive regularity

For those new to the diet, an adjustment period of weeks or months is often needed to become fat adapted in order to utilize animal fats efficiently for energy in the absence of carbohydrates.

Permitted Foods and Beverages

On the carnivore diet, all foods derived from animal sources are allowed, while all plant foods are banned from the menu. Here are specifics on what can be included:

Allowed Meats

Red meats top the list of encouraged carnivore foods, since they offer more fat and nutrients than leaner options:

• Beef
• Lamb
• Pork
• Goat
• Veal
• Bison

Poultry and fish are permitted as well:

• Chicken
• Turkey
• Duck
• Goose
• Shellfish like shrimp, crab, mussels
• Salmon
• Tuna
• Cod
• Haddock

Organ meats like liver are encouraged due to high nutrient content:

• Beef, bison or calf liver
• Chicken liver
• Pork liver

Permitted Eggs and Dairy

Along with all meats, eggs and full-fat dairy foods are approved:

• Eggs
• Butter
• Cream
• Cheese including soft, hard, cottage, etc.
• Sour cream
• Full-fat milk yogurt
• Kefir

Allowed Drinks

Beverages are limited to:

• Plain, sparkling or mineral water
• Bone broth
• Coffee, tea if taking without milk, cream or sweeteners
• Full-fat milk

Permitted Seasonings

To add flavor, small amounts of:

• Salt
• Soy sauce
• Vinegar
• Spices like black pepper, chili powder, cumin
• Sugar-free hot sauce
• Lemon or lime juice

Foods to Exclude on the Carnivore Diet

While meat and animal products have the green light, all foods originating from plants must be avoided, most notably:

All Vegetables

From leafy greens to starchy veggies, no vegetables at all are part of the carnivorous menu:

• Spinach, kale, lettuce, sprouts
• Celery, cucumbers, peppers
• Carrots, sweet potatoes, pumpkin
• Tomatoes, avocado
• Onions, garlic, mushrooms
• Zucchini, eggplant

All Fruits

In addition to vegetables, fruits are off limits too:

• Apples
• Bananas
• Berries - strawberries, blueberries
• Citrus fruits - oranges, grapefruit
• Grapes
• Melons
• Stone fruits - peaches, plums

Grains and Carbs

Grains, legumes and starchy carbs banned include:

• Breads, muffins, baked goods
• Pasta
• Rice
• Quinoa
• Oats
• Beans, lentils, chickpeas
• Potatoes
• Plantains

Nuts, Seeds and Oils

Nuts, seeds and plant-derived oils are prohibited due to plant origins:

• Almonds, walnuts, cashews
• Chia seeds, flaxseeds
• Peanut oil
• Olive oil
• Canola oil
• Avocado oil
• Coconut oil

Carnivore Diet Sample Meal Plan

Following a strictly meat-based menu takes planning to meet nutrition needs long term. Here is what a day on the carnivore diet may look like:

Breakfast

• 3 eggs cooked in butter or bacon fat
• Ground beef patty
• Sliced cheese
• Full-fat Greek yogurt
• Coffee or tea with heavy cream

Lunch

• Deli roast beef and turkey roll-ups
• Beef bone broth soup
• Hardboiled eggs
• Shrimp salad with olive oil mayo
• Sparkling water

Dinner

• Ribeye steak
• Butter sauted salmon
• Pork belly
• Chicken wings
• Caesar salad with chicken, bacon bits, Parmesan, egg
• Tea or coffee

Snacks

• Beef sticks
• Cheese
• Pork rinds
• Hardboiled eggs
• Full-fat cottage cheese
• Bone broth

Nutrients Provided and Lacking

By only eating animal foods, carnivore dieters get plentiful amounts of some key nutrients, but miss out on many others long term. Lets look at what this meat-exclusive regimen supplies and where it falls short.

Nutrients Found in Abundance

The carnivore menu provides lots of:

• Protein - For building and repairing muscle tissue. Meat, fish, eggs and dairy are high protein.
• Vitamin B12 - For red blood cell formation and nerve function. Primarily found in meat and eggs.
• Vitamin D - For bone health and immunity. Present in fatty fish and egg yolkes.
• Iron- For oxygen circulation. Most easily absorbed from meat.
• Zinc - To support immune function and growth. Highest in oysters and meat.

Nutrients Lacking

Over time, nutrient deficiencies are likely without any fruits or vegetables:

• Fiber - For healthy digestion and gut microbiome diversity. Only found in plant sources.
• Vitamin C - For collagen formation and immunity. Absent without fruits or vegetables.
• Magnesium - To maintain nerve and muscle function. Main sources are greens, nuts and seeds.
• Potassium - To regulate fluid balance and heart rhythm. Key supplies are bananas, potatoes, leafy greens.
• Folate - Needed for cell growth and DNA production. Mainly in legumes, greens and citrus.
• Carotenoids - These antioxidants support vision, immunity and health. Top sources are sweet potatoes, carrots, spinach and mango.

Duration on the diet, medical conditions, medications and supplementation practices impact individual micronutrient status over time.

Potential Benefits of Soy Sauce in the Carnivore Diet

Small amounts of soy sauce are one approved seasoning for the no-plant carnivore way of eating. Here are some potential perks of incorporating just a touch of this traditional Asian condiment:

Adds Flavor Variety

The carnivore diet can become boring and repetitive flavor-wise. A dash of soy sauce can lend savory, salty richness to grilled, roasted, sauted or braised beef, poultry, pork or fish.

Enhances Meat Browning

The amino acids and sugars in soy sauce promote lovely seared surfaces and caramelized edges when drizzled on meat or fish before cooking.

Contains Compounds That May Lower Blood Pressure

Soy sauce is naturally brewed using soybeans, wheat, salt and microbial fermentation. Specific peptides and amino acids generated through the long aging process have been shown in some studies to exert an antihypertensive effect in the body.

Boosts Immune Function

The fermentation process of traditional soy sauce produces some probiotics that may give a small boost to immune response and gut health. It also contains some zinc to support overall immunity.

Downsides of Soy Sauce for Carnivore Dieters

While the carnivore police allow sparing use of a few drops of soy sauce, liberal use or choosing poor quality bottled varieties introduce some potential issues:

Contains Phytoestrogens

All soybean products, including soy sauce, contain isoflavones that mimic estrogen in the body. For those with hormonal disorders like PCOS or thyroid disease trying carnivore to alleviate symptoms, soy sauce may counter benefits.

Often Made with Wheat

Many commercial soy sauces utilize wheat as an ingredient. Following a strict carnivore or gluten-free diet calls for confirming gluten-free status on all condiment labels.

May Harbor Mold and Additives

Lower quality soy sauces may contain added thickeners, sweeteners or preservatives. They can also test positive for trace mold or fungus, especially problematic for those adhering to carnivore for mold illness treatment.

High Sodium Content

Even a teaspoon of regular soy sauce packs a big wallop of sodium at about 1000 mg. Those limiting salt due to medical needs require moderation.

Tips for Incorporating Soy Sauce

Carefully incorporating small amounts of a high quality soy sauce allows carnivore dieters to enhance flavor. Here are tips for sensible use:

Choose Authentic Brewed Soy Sauce

Opt for traditionally long-fermented products labeled as gluten-free with no additives like caramel color. San-J is one reputable brand meeting these standards.

Use Sparingly as a Finishing Touch

A drop or two added after cooking or at the table prevents excess sodium intake. This finishing touch allows the natural flavor of the meat itself to still shine.

Balance with Other Seasonings

Pairing a few drops of soy with lemon juice, vinegar, mustard or hot sauce keeps the flavor nuanced. Sample pairings include red wine vinegar and cracked pepper or Dijon mustard with a pinch of cayenne.

Avoid Added Sugars

Many pre-made teriyaki sauces mix soy sauce with corn syrup, brown sugar or honey. Best to leave these out and simply use plain soy.

Who Should Not Follow the Carnivore Diet?

While some hail meat-exclusive eating as a cure-all, ample plant nutrition is required for optimal long term health. The carnivore path is inappropriate for:

• Growing children
• Pregnant or breastfeeding moms
• Those with kidney disease or gout
• People taking blood thinners or seizures meds
• Individuals with osteoporosis or at high fracture risk
• Anyone with eating disorders or disordered eating patterns
• People lacking cooking skills and nutrition knowledge to meet special needs

Careful tracking of symptoms and lab markers with a doctor is wise for those experimenting short term. Most health experts strongly advise adding some fiber-rich vegetables, fruits and legumes to prevent eventual malnutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.